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12/2/19-12/7/19

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4 weeks left in the year and 2020 will be.
GRIND!

Monday
Strength
30 Min
Find 1 RM Deadlift

Cond
21 DB Snatches ea hand 50/35
21 Burpees Over DB
15 DB Snatches ea hand 50/35
15 Burpees Over DB
9 DB Snatches ea hand 50/35
9 Burpees Over DB

Tuesday
Strength
20 Min
Find 1 Split Jerk
From Rack

Cond.
4 RFT
Run 400m
12 Hang Squat Cleans 95/65
15 Knee-2-Elbow

Wednesday
Strength
a1)6×2 Hang Power Snatch
a2)6×4 Dead Hang Pull Ups

Cond.
Teams of 2
EMOM 12
M1: 50 Double Unders ||Scale 100 Singles
M2: 15 Russian KB Swings 70/53

In M1 A does doubles, B does swings
in M2 B does doubles, A does swings

Thursday
Strength Day – LEGS!
a1)4×8 Back Squat
a2)4×10 KB RDL

b1)4x50m Partner Banded Backwards Run

c1)100m WTD Walking Lunge 45/25

Friday
OPEN GYM
No this isn’t social hour or play time.
Come make up a missed workout, lift, work on a skill

Saturday
AFTERBURN
Jacked Arms & Chest Edition

SWOLEvember Week 4

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Monday
Strongman 5K
Teams of 3
1 mi Sled Drag
1 mi Farmer’s Carry
1.2 mi Sandbag Carry

Tuesday
Strength
a1)3×15 Wide Grip Bench Press
a2)3×8 Tempo Deficit Push Up 3s Down

Cond
Junk Yard Tings
4 Rounds | 1 Min Ea Station
-Row
-Bike
-Battle Rope
-Curl & Press
-Sledgehammer Swings

Wednesday
Strength
Teams of 2
5 Min Find 3RM TnG Power Clean
<THEN>
Every 90s| 6 Rounds
5 TnG Power Cleans @ 75% of 3RM

Cond
Teams of 2
18 Min Cap
Run 400m
50 iGyG Clean & Jerks @ 75% 3RM
50 iGyG Box Jumps 30/24
Max Strict Pull Ups w/Remaining Time

Thursday
GYM CLOSED

Friday
JUST BE THERE
(2 HOUR WORKOUT)

Saturday
AFTERBURN

SWOLEvember Week3

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Welcome to Week 3.  The reps are increasing and we are throwing some new moves at you.  Be ready!

Monday
Strength
a1)3×15 DB Goblet Squat
a2)3×15 Band RDL

b1)3×50 Band Wall Sit Butterflies

Cond.
Teams of 2
AMRAP 20
Run 200m
Max KB Swings
Run 200m
Max H.R. Push Ups
Run 200m
Max V-Ups

A)Runs while B) does work. Move to the next station once both teammates have run and performed the exercise

Tuesday
Strength
a1)3×10 Arnold Press
a2)3×20 Band Pull Apart

b1)Cashout: 100 Empty Bar Shoulder Presses

Cond.
5RFT
10 Clean & Jerks 95/65
10 Burpee Box Jumps

Wednesday
Strength
a1)3 min iGyG – 10 Bent Over DB Rows
b1)3 min iGyG – 10 KB Upright Row
c1)3 min – Max Wide Grip Pull Ups

Cond
Teams of 3
EMOM12
M1: 40s Deadlift 185/135
M2: 40s Ring Dip
M3: 40s Hang Alt Db Snatch 50/35

Thursday
Strength
a1)4×15 Neutral Grip DB Bench Press
a2)4×10 DB Flyes
a2)4×5 Heavy Ass Wtd Push Ups

Cond.
Run 400m
21-15-9
Thruster 75/55
T2B
Run 400m
21-15-9
Push Press
Burpee Over Bar
Run 400m

Friday
Cond.
400 Double Unders || Scale 1000
8 KBS Everytime Rope Stops
*15 Min Cap

Strength
a1)5×20 BB Curls
a2)5×20 Band Triceps Extensions

b1)5×20 Band Bicep Curls
b2)5×20 Plate Tricep OH Ext

c1)150 Russian Twists [Complete BAMN]

Saturday
AFTERBURN

SWOLEvember Week 2

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Welcome to Week 2.  Strap in and let’s go for a ride to
Swoleville, Texas!

Monday
Team Murph
CashOut 100m WTD Lunge 45/25

Tuesday
Strength
a1 3×12 Seated Rev Grip Strict Press
a2 3×12 Seated Behind Neck Press
a3 3×12 Rear Delt Flyes

b1 CASHOUT Post Cond: 50 Plate Raises 45/25 w/ Wall Sit

Cond.
AMRAP 12
5 Power Snatches 135/95
10 Burpees Over Bar

Wednesday
Strength
a1 3×12 Single Arm DB Row
a2 3×12 Banded Upright BB Row
a3 3×12 Weighted Iron Man

b1 CASHOUT Post Cond: 3 Min Max Man Rope Pull Ups

Cond.
FOR TIME: 20 Min Cap
Right Arm
21-15-9
Hang DB Clean 50/35
DB Push Press
<THEN>
100 Double Unders || 300 Singles
<THEN>
Left Arm
21-15-9
Hang DB Clean 50/35
DB Push Press
<THEN>
100 Double Unders || 300 Singles

Thursday
STRENGTH DAY
Chest
3-Pos Bench
a1 4×5 Upper Pec
a2 4×5 Mid Pec
a3 4×5 Lower Pec

b1 3 Man Max Weighted Push Ups: 45/25

Bi’s
c1 3×12 Hammer Curls w/Rotation
c2 3×12 Band BB Curl

d1 2 x BB 21’s

Tri’s
e1 3×12 DB Skull Crushers
e2 3×12 Single Arm Band Tri Ext

f1 Plate Guantlet – Plate Tri OH Ext
Start at 10#-15#—45#
Back Down

Friday
Morning Class
Team 10k Row

Evening Class 
Gymnastics Clinic 

Saturday
AFTERBUN
COME GET SOME!

SWOLEVEMBER WEEK 1

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Welcome to SWOLEvember.  In the next 6 weeks, the strength component of our classes will focus on classic strength techniques. IE- BODYBUILDING.  The aim it’s to get the individual muscles stronger to translate over to our other weightlifting methods. 

Also it’s a good time to just mentally relax from all the Oly volume. 

LET’S GO!

Monday
Strength
a1)3×10 RDL
a2)3×10 Front Squat
a3)3×10 Back Squats

b1)POST WORKOUT 100m banded side step

AFTERBURN
AMRAP 20
Run 200m
15 KB Swings
15 Push Ups
15 V-Ups

Tuesday
Strength
a1)3×10 Landmine Press
a2)3×10 DB Military Press
a3)3×10 Band Pull Apart

Cond.
5 Rounds
100ft Heavy Sled Pull
6 Power Cleans 205/155

Wednesday
Strength
a1)3×15 Rev Grip BB Row
a2)3×15 KB Upright Row
a3)3×15 Seated Band Row

b1)CASHOUT POST WORKOUT 100 Plate Shrugs
Men:  45s |Womens: 25s

Cond.
120 ALT DB Snatches 50/35
*6 Burpees Every Minute

Thursday
Strength
a1)4×10 Wide Grip Bench
a2)4×10 DB Flyes
a3)4×10 Close Grip Bench

b1)CASH OUT POST WORKOUT 3min – Max Rep Plate Floor Presses M;45/W:25

Cond. 
Teams of 2
17 Min
800 Partner Run
w/Remaining Time
Alt Rounds
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks

Friday
Strength [Post Workout]
a1)3×20 Hammer Curls
a2)3×20 BB Curls

b1)3×20 Band Tricep Ext
b2)3×10 DB Kickback Ea Arm

Cond.
20.5

Saturday
NO CLASS
Report To Atomic CrossFit to cheer on Alex Padilla as he competes at Hammer & Chisel!
#MiJoNo

10/28/19-11/2/19

By: 0

Monday
AFTERBURN
Teams of 2
AMRAP 35
100m Sled Drag 90/70/45
DB Rows
Alt DB Curls
Alt DB S-2-Oh
DB Burpees
Banded Bike Crunches

Tuesday
Strength
8×2 Front Squat

Cond.
14 Min Time Cap
Run 1mi
AMRAP w/remaining time
Clean & Jerks 1/2 BW

Wednesday
Strength
a1)4×12 Neutral DB Bench
a2)4×8 Dips

Cond.
5 Rounds |Every 2.5 min
4-3-2-1
Deadlifts 225/155
Burpees Over Bar

Thursday
Strength
4×10 Back Squat

Cond.
3 RFT
100 Double Unders [Scale 250 Singles]
25 Power Snatches 75/55

Friday
CrossFit Open Workout 20.4

Saturday
1000 REP WORKOUT
Starts at 830AM

BE READY

 

10/21/19-10/26/19

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Monday
AFTERBURN

Tuesday
Strength
a1)5×3 Deadlift w/2s pauses above and below knee
a2)5×2 Weighted Chin Ups

Cond.
10->1
Alt DB Snatch 50/35
Burpee w/double hop over DB

Wednesday
Strength
Part 1
8 Min find 2RM Clean & Jerk
Part 2
8 Min | Every 30s
1 Clean & Jerk @ 80% RM

Cond.
For Time
150 Double Unders (250 Singles)
50 Power Cleans at 50% 2RM
Run 800m
50 S-2-O
150 Double Unders

Thursday
AM CLASS ONLY
Strength 
a1)5×5 Snatch Grip Pendlay Row
a2)5×5 Power Position Snatch High Pulls

Cond
Isabel *4 Min Cap*
30 Power Snatches For Time 135/95

Friday
Strength
Bench Press Ladder
8-6-4-2-4-6-8

Cond 
21-15-9
Front Squat 155/105
Bar Facing Burpees

Saturday
GYM CLOSED

10/14/19-10/19/19

By: 0

Monday
Afterburn
10->1
Curl
Row
Run 400m

10->1
Deadlift
Lunge
Run 400m

10->1
Push Ups
V-Ups
Run 400

Tuesday
Strength
Complex
3 Deadlifts
1 Hang Power Clean
1 Hang Squat Clean
1 Push Press
1 Push Jerk

Cond.
Grace
For Time
30 Clean & Jerks 135/95
*6 Min Cap

Wednesday
Strength
a1)4×5 Wide Grip Bench Press
a2)4×5 Close Grip Bench Press

Cond.
60-40-20
Double Unders
30-20-10
Amer KB Swings 70/53
15-10-5
Strict C-2-B Pull Ups

Thursday
Strength
Back Squat 4×10 (Start at 40% 1RM)

Cond.
Teams of 2
AMRAP 4
(I GO YOU GO)
Power Snatches
-Rest 1 min-
AMRAP 4
Push Press
-Rest 1 Min-
AMRAP 4
Synch Lat Burpees Over Bar

Friday
20.2

Saturday
GYM CLOSED

10/7/19-10/12/19

By: 0

Monday
Afterburn
2 Rounds
400m Cash In Ea Station
AMRAP w/remaining time
-DB Step Up
-Russian Twist
-Stone-2-Shoulder
-Ring Row/Pull Ups
-Deficit Push Ups
<Rest 3 min after first round>

Tuesday
Strength
a1)4X6 2s Tempo Bench Press
a2)4×5 2s Bent Over Row

Cond.
AMRAP 10
5 Deadlifts 250/175
7 Burpee Box Jumps 30/24

Wednesday
Strength
(Post Workout)
Build up to heavy 2RM Hang Squat Clean

Cond.
Run 400m
THEN
21-15-9
Front Squat 135/95
Ring Dip
THEN
Run 400m
THEN
9-15-21
Back Squat
Pull Up
THEN
Run 400m

Thursday
Strength
5×3 Snatch High Pulls
Start at 90% 1RM Snatch

Cond.
For Time [10 Min Cap]
50 Power Cleans 155/105*
Every 2 Min – 10 Burpees

Friday
Strength
a1)3×20 Band Tricep Ext
a2)3×20 Hammer Curls

Cond.
3 RFT
100 Double Unders [Scale 175 Singles]
21 KB Swings 53/35
12 Toes-2-Bar

 

Saturday

 

SIGN UP HERE 

9/30/19-10/6/19

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Monday
AFTERBURN
Annie
Then
Half Murph

Tuesday
Strength
Bench Pyramid
10-8-6-4-6-8-10

Cond.
AMRAP12
1-2-3-4-5-6-7..-INF
Rt Arm DB Snatch
Box Jump Over
Lt Arm DB Snatch
Box Jump Over

Wednesday
Strength
15 Min
3 Position Clean
-2s Pause Below Knee
-2s Pause Above Knee
-2s Eccentric Hang

FOR QUALITY AND TECHNIQUE. NOT LOAD

Cond.
5RFT
5 TnG Power Cleans 135/95
10 Burpees Over Bar

Thursday
Strength [POST Workout]
Teams of 2
5 Rounds Each
50′ Sled Pull
50′ Sled Drag

While A is on the sled, B is doing max BB curls
Switch until A & B both complete 5 RDs

Cond.
Randy
For Time
75 Snatches 75/55
8 MIN CAP

Friday
Strength
a1)4×8 Snatch Grip BB Row
a2)4x50m Bear Hug Sandbag Carry

Cond
100 RKBS 70/53*
*5 Burpees everytime KB stops
Then Run 800m

Saturday
AFTERBURN